5-11-10 Upper Back

Chest Supported Rows

90 x 8

115 x 6 x 2

Wide Grip Pull Ups

BW x 12 x 3

Shrugs

315 x 10

405 x 7 hardly any range of motion

365 x 10

had some pain in my mid back so I did a set of 20 chest supported rows at 45 pounds

Hammer Curls

40's x 8 per arm

Curls

45's x 10 per arm x 2

Seated Preacher Curls

70 x 8

80 x 6

80 x 4